A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
8 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Perfect squat variation for building leg strength with proper form.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
60s
How to Perform
- 1.Hold a dumbbell or kettlebell at chest height.
- 2.Stand with feet slightly wider than shoulder-width.
- 3.Squat down keeping chest up and knees tracking over toes.
- 4.Push through heels to return to standing.
Pro Tips
- •Keep the weight close to your chest.
- •Sit back into your heels.
- •Go as deep as comfortable.
Equipment
Dumbbell or Kettlebell
Safety
Keep knees aligned with toes.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.